Yogurt is known to contain probiotics—but how many of them actually reach your gut? New research shows that a common pantry ingredient could help beneficial bacteria pass through the intestinal tract unscathed.

Two separate studies conducted by researchers at the University of Illinois, Urbana-Champaign (UIUC) and published in March and June 2024, The Journal of Nutritionhave shown that the addition of honey (especially the clover variety) can support the survival of probiotics during the digestive phase in the intestine. Since the enzymes in the gastrointestinal tract can sometimes kill beneficial microbes, this may be a useful strategy to keep them alive.

According to study author and UIUC Associate Professor of Nutrition Hannah D. Holscher, PhD, RD, interest in the effects of honey in yogurt began after she came across research showing that honey supported the survival of bifidobacteria in Petri dish experiments.

“Since bifidobacteria are often added to yogurt and natural yogurt is often eaten with honey, I wanted to find out whether the culinary combination would improve the survival of the probiotics both in vitro (in the laboratory) and in vivo (in humans),” she said HealthThe results of both studies confirmed Hölscher’s suspicions.

The first study by Holscher and her colleagues was a laboratory experiment that examined how four different types of honey affected the viability of probiotics in yogurt: clover, alfalfa, buckwheat and orange blossom honey were added to yogurt containing the probiotic strain Bifidobacterium animalis.

The researchers then tested the effects of potential human digestion on the yogurt by adding simulations of saliva, stomach acid, intestinal bile and enzymes. In the intestinal phase of this simulated digestion, the yogurt with clover honey had the highest survival rate of probiotics.

The reasons for clover’s unique effectiveness are likely varied, said Holscher. “For example, the glucose content in clover honey was the highest. The glucose could have served as an energy source for the probiotic bacteria,” she noted.

In addition, clover honey contains fewer enzymes that break down chain sugars, called oligosaccharides, which bacteria can use as energy. “The lower enzyme concentrations in clover honey could therefore have meant that the probiotic bacteria had more energy for their long journey through the intestinal tract.”

In addition, clover honey contains antioxidants that may protect the probiotics from the harsh environment in the small intestine, she added.

To find out whether these results could be applied to humans, Holscher’s team conducted a second study. Over a period of two weeks, 66 healthy adults were assigned the task of eating either yogurt with honey or heat-treated yogurt with added sugar. The subjects provided stool samples, reported on their bowel habits and filled out questionnaires on mood and perception.

After two weeks, stool samples clearly showed that the yoghurt had been enriched with honey B. animalis Contents during digestion. According to Holscher, one tablespoon of honey was enough to ensure the survival of the probiotics.

However, she found that while honey appeared to keep the probiotics alive, it had no effect on intestinal transit time, nor did it provide any other discernible health benefits, such as improvements in bowel habits, mood or cognition.

The fact that the intestinal health of the subjects in the second study did not improve dramatically does not mean that honey is not a useful addition to yogurt, says Holscher.

“This could be because the study participants had relatively normal digestion and therefore there wasn’t much room for improvement,” she said. “If they were constipated, they may have benefited from eating yogurt with honey speeding up their intestinal transit time.” Further studies may shed light on whether people with constipation might see faster digestion by adding honey to yogurt.

On the other hand, according to gut health nutritionist Amanda Sauceda, MS, RDN, an instructor at California State University, Long Beach, simply stirring in something sweet can be a great way to make yogurt more palatable. While the taste of yogurt can be off-putting to some, it is ultimately a healthy food that contains not only probiotics but also plenty of protein, calcium and other nutrients.

“If you add a little honey to get used to the sour taste of yogurt, I think that’s a helpful and nutritious option,” she said Health“Also, honey is a little sweeter than regular sugar, so you don’t have to add much to achieve the sweetness.”

When consumed in moderation, honey can also be considered a nutritious food in its own right. “What may surprise people is that honey is not just sugar, it’s also a source of nutrients,” Sauceda said. “For example, a tablespoon of honey contains 10 milligrams of potassium, and also contains phenols, which are also being studied for how they can affect the gut microbiome.”

Of course, honey Is an added sugar. Added sugar in any form is known to have some harmful effects, such as weight gain and the risk of cardiovascular disease.

“It is important not to overdo it when incorporating it into your diet,” said Holscher. “The Dietary Guidelines for Americans say that added sugar should make up less than 10% of your daily calories.”

On a 2,000-calorie-per-day diet, that’s less than 200 calories from added sugar. One tablespoon of honey provides about 64 calories, all of which come from sugar. If you decide to add honey to your yogurt, Sauceda recommends limiting other sources of added sugar on the same day.

According to both Holscher and Sauceda, honey-infused yogurt can be a healthy snack that you can eat again and again.

“I think (this research) suggests that foods can complement each other,” Sauceda said. “Ultimately, it’s a good reminder that the foods you probably have in your kitchen are powerful sources of nutrients for your body and your gut health.”